An eggplant or African garden egg is a fruit from the Solanaceae or nightshade family of plants.
It is a nutrient-dense fruit from the same family with tomatoes and potatoes.
Eggplants are rich in phytochemicals which has both nutritive, and pharmaceutical potential.
It is consumed globally and is known with different names example; it is called eggplants in the US, aubergines in Britain, garden eggs in Africa, brinjal in South Asia and in southern Africa.
The popularity of this brinjal vegetable is because of its nutrition and medicinal value.
The health benefits of garden egg leaves and fruits are many, it is a good source of essential vitamins, minerals, calories, fibres, anthocyanins, chlorogenic acid and other phytonutrients.
These essential nutrients protect the body from oxidative stress and some diseases like diabetes, anaemia, cancer, heart diseases, hypertension, constipation and others. (1)
It also helps to improve good health, weight loss, prevent premature ageing and lots more.
Garden egg nutritional value
The eggplants nutritional values are as follows
|Calories||19.7 (82.5 KJ)||Pantothenic Acid||0.2 mg|
|Dietary Fiber||2.8g||Choline||5.7 mg|
|Total Fat||0.2g||Magnesium||11.5 mg|
|Omega-3 fatty acids||10.7 mg||Phosphorus||20.5 mg|
|Omega-6 fatty acids||51.7 mg||Potassium||189 mg|
|Vitamin A||22.1 IU||Sodium||1.6 mg|
|Vitamin C||1.8 mg||Zinc||0.1 mg|
|Vitamin E||0.2 mg||Copper||0.1 mg|
|Vitamin K||2.9 mcg||Manganese||0.2 mg|
|Thiamine||0.039 mg||Selenium||0.2 mcg|
|Niacin||0.5 mg||Cholesterol||0.0 mg|
|Riboflavin||0.037 mg||Phytosterols||5.7 mg|
|Vitamin B||6 0.1 mg||Water||75.8 g|
Health benefits of garden egg fruits
The health benefits of eating garden eggs can never be underrated, they include the following
1. Garden egg benefits to the heart
A garden egg contains omega -3 fatty acid which increases the level of good cholesterol (HDL) in the blood, it also lowers the bad cholesterol (LDL) and triglyceride level which causes heart diseases.
The presence of niacin and other nutrients in egg fruits stops the liver from removing HDL from the blood.
This lowers the level of bad cholesterol and triglycerides in the blood, improving heart health.
Eggplant skin also contains vitamin K which is responsible for blood clotting. This prevents the calcification of the arteries which may block the blood vessels and cause cardiovascular disease. (2)
Garden eggs and diabetes, are there any benefits?
Garden egg fruits contain a high level of dietary fibre and low soluble carbohydrates. This helps in controlling the blood sugar levels that normally cause type 2 diabetes.
The phenol compound in this vegetable helps the insulin to break down carbohydrates slowly, thereby reducing the blood sugar level. (3)
Secondly, the American Diabetes Association recommends eggplant-based diets for the management of type 2 diabetes.
Their recommendations are based on the high fibre and low soluble carbohydrate of the fruits, the phenolic-linked antioxidant properties, and the α-glucosidase inhibitory potential of the fruits which could reduce hyperglycemia-induced pathogenesis.
Garden egg and cancer cure
The anti-oxidant compounds in eggplant (the anthocyanins and chlorogenic acid) helps in cancer treatment. They destroy all the cancer cells in the body and equally prevent the formation of new blood cells in the affected area.
These anti-cancer compounds also fight free radicals that cause inflammation and tumour growth in the body. (4)
Relief from hypertension
Garden eggs for weight loss
Eggplant contains high dietary fibres and low calories, this makes it a great supplement for those trying to lose weight.
Fibre makes someone feel satiety and less hungry for food, reducing their intake of calories that cause weight gain. (5)
Garden egg leaf benefits during pregnancy
The health benefits of garden egg leaves during pregnancy are still unknown to many people.
A garden egg contains a lot of essential vitamins and minerals needed for healthy growth and development of the unborn baby.
That is why it is always a great dietary option for pregnant women during pregnancy. (6)
Helps improve digestion
Eggplant is a rich source of dietary fibre which is essential for food digestion.
Fibre controls bowel movement, which reduces constipation and other digestion problems.
Thus improving gastrointestinal health and normal bowel movement.
Garden eggs and fertility
In African tradition, the garden egg symbolizes fertility. This is why it has been used in traditional feasts and in herbal medicine to treat infertility and to boost sexual health.
However, more research is still needed to back up this claim.
Improves bone health
Garden egg fruits are fortified with beneficial minerals and vitamins like calcium, magnesium, folate, vitamin c, k, manganese and other phytonutrients which improve bone health.
It is important that we include a garden egg diet in our plan to reduce the risk of bone degradation and osteoporosis.
Garden egg side effects?
Garden eggs are filled with beneficial nutrients that have no side effects on the body except those that may be allergic to it.
Always include the vegetables in your diet to enjoy all the health benefits derived from brinjal vegetables.
Egg fruit trees are high fibre low-calorie fruits, with lots of beneficial vitamins and minerals. It has so many health benefits especially for those suffering from diabetes, anaemia, constipation and many other diseases. It improves the health of pregnant women, supports weight loss and many other benefits.
I advise you to always include these vegetables in your diets to enjoy all the health benefits of garden egg leaves and fruits.